Ketosis for Dummies Article

Ketosis for Dummies

If you are into fitness but haven’t heard of the ketogenic diet, you are way behind on the latest diet news. The ketogenic diet is probably the most hyped weight loss technique since Paleo. It is based on a process called ketosis, which takes place in the liver and helps burn fats. Its positive effect on people’s health has not only reached the diet geeks, but also the medical community who are searching alternative treatment for certain diseases. This type of diet might be the one you are looking for. Here is basic ketosis for dummies.

What is Ketosis?

Ketosis is a metabolic process in which the liver produces ketone bodies from stored fats in the muscles. The ketones will be burned to produce the energy for the body. This process takes place whenever there is a shortage of carbohydrates, causing the body to rely on fats to be the fuel source.

How does the Ketogenic Diet Work?

The ketogenic diet is a low-carb, high fat type of diet. It relies on ketosis to burn unwanted fats by intentionally depriving the body of carbohydrates. The ketogenic diet puts a person’s metabolism in a constant ketosis state, so that the body can function while eating a very low amount of carbohydrates.

What Foods Can I Eat on a Ketogenic Diet?

You can eat foods that are rich in natural fats, but have very low carb content. Some examples are avocado, eggs, nuts, tuna, salmon, cheese, coconut, olive oil and certain meats. The nutrients percentage that you need will also be mentioned later in this keto for dummies article.

How can the Ketogenic Diet Reduce Weight?

By consuming very low amount of carbohydrates, you are also eating less calories, thereby reducing your weight. Also, since the body is in a fat-burning state, all the unwanted fats in your system will disappear, being used as energy instead.

What Amount of Carbohydrates is Allowed?

It is advisable for beginners to consume no more than 20-30 grams of carbohydrates each day to enter and maintain ketosis. Once your body is already used to ketosis, this amount can be further lowered depending on the purpose of doing the diet.

Are There Different Variations of Ketogenic Diet?

Yes. There are actuallythree main types of keto diet variations. The standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), and the targeted ketogenic diet (TKD).

SKD is what everyone starts with first on their keto journey. Thediet plan is to eat 60-70% fat, 20-30% protein and 10-20% carbohydrates. On the other hand, CKD allows 1-2 days of high carbohydrates intake so that a person can engage in 5-6 days of intense training. The aim of the CKD is to completely deplete the body of glycogen through high-level of exercise. It is mostly practiced by athletes and body builders. However, there are some that do high-intensity activities, but don’t want two full days of carb loading. They do TKD instead, where high carb consumption is only done during work-out times.

Should I Skip Protein on the Keto Diet?

No. Protein is an important nutrient that our bodies needs, even when you are on diet. It helps keep the muscles intact, and it also supplies essential amino acids that our bodies can’t synthesize on their own. Proteinwill also help lessen your hunger during your low-carb diet. You must, however, control the consumption of protein. Keep it in a low-moderate level because just like too much carbohydrates, too much protein will also deactivate ketosis.

Are There Side Effects of the Keto Diet?

Yes. During the transition of your metabolism from carb-burning to fat-burning, your body will feel certain changes. Flu-like symptoms, leg cramps, constipation, and weaker physical performance are just some of the side effects that you will experience. These are caused by the low level of liquid in your system and shortage of some minerals due to low carbohydrate intake. These side effects will eventually go away, but you can treat them by drinking lots of water with salt and taking vitamin and minerals supplements.

Hopefully, this basic ketosis for dummies article helps you know more about the ketogenic diet and help you prepare should you decide to do this diet.